Tips to Beat the Heat and Summertime Temptations From Your #1 St Louis Gym

Summer Fitness From St Louis Gym

Tips to Beat the Heat and Summertime Temptations From Your #1 St Louis Gym

Sunshine and summertime provide the perfect backdrop to mix up your workout routine, but it’s also a time for those pesky temptations. There’s a temptation to skip eating healthy and indulge at various cookouts and events, a temptation to have too much fun in the sun, and what seems like more temptations creeping around every corner.

Luckily, all you need to survive the summertime temptations are some helpful tips (and maybe a tiny bit of self-restraint). Get out and about while the sun is shining; just make sure you do it in a smart and healthy way! Check out these tips to make the most out of your summer.


If the sounds of summer fun have you stressed about the impending calorie uptick, have no fear! There are still ways to enjoy some delicious grub without completely killing the calorie count.

Lean proteins, like chicken, turkey, or even extra lean beef, are always going to your best barbecue option. Let’s be real though, having a fatty burger every now and then isn’t going to send your diet spiraling down into the abyss. Like we’ve previously discussed, it’s all about balance. We’re not here to tell you to avoid every single savory barbecue dish, but we are here to tell you that there are ways to make tiny alterations to your meal that add up in a big way.

For example, skip the bread for your burger by using an alternate bun. Some fun and healthy suggestions include a cauliflower, pineapple or tomato bun. Check out all of those options and some more healthy grilling recipes by Delish!

Plus, don’t forget the veggies (and some fruits)! Put your veggies on a skewer or roast ‘em in some foil. Some personal favorites for summertime eats include zucchini, mushrooms, squash and pineapple. Kabobs are an easy way to fit in lean meats, fruits and veggies at the same time. Who doesn’t love to eat food off of a stick? I mean, c’mon, need we say more?

If you’re interested in diving deeper into nutrition coaching, we can help you navigate the summertime grilling and party scene even further! We can provide ongoing education and help you develop a meal plan that works. Remember, losing weight and staying healthy is a balance between both regularly exercising and eating healthy.


You know what they say… sun’s out, guns out! But before you flex those muscles in the summer sun, it’s important to make sure you’re doing it the right way. After all, the sun provides some awesome health benefits like releasing serotonin, which helps to relieve stress. Plus, it helps gives your body the Vitamin D that you need.

While wearing a strong SPF sunscreen is ideal, don’t let your mind be tricked by a higher number. The Environmental Working Group (EWG) suggests sticking to an SPF that’s between 15 and 50. A higher SPF count can often trick us into staying in the sun for longer without taking a break or reapplying.

We know that there’s nothing like soaking up a little Vitamin D, and you definitely don’t have to completely avoid the sun, but you should make sure you’re doing it in a safe way. No tan is worth the harmful long term effects of sun damage like melanoma and other skin cancers.

Plus, it’s incredibly important to remember to hydrate regularly when you’re up against the sun’s strong rays. Let’s take a minute to talk some more about hydration.


Just how important is your daily water intake? Think of it this way—every single system in your body depends on water. We’ve all heard the advice to drink eight glasses of water per day, 8 ounces each. While that isn’t exactly a proven science, it is easy to remember and a great starting point. Let’s take it a step further.

The amount of water your body needs depends heavily on your health regimen. Check out this helpful hydration calculator by Camelbak to get an idea of what your individual water intake should look like.

If you’re going to track your water intake, you might as well make it interactive and fun! Print off a sheet that helps you track each glasses of water you’re consuming. There’s an added satisfaction element when you can tangibly mark off a tally or shade in a glass of water.

There are other surprising (and delicious!) ways to stay hydrated, like eating melon. Did you know that watermelons are 92% water? Hence, the name. Plus watermelon is jam-packed with vitamins A, B6 and C.


Adding a workout partner (or a few) will help you reach your fitness goals… faster! That’s because accountability is much more difficult when you’re relying on yourself, and yourself alone. Think about it, you’re going to be much less likely to go work out if you’re the only person that your decision affects. If there’s somebody that is expecting you to be at a certain place at a certain time, the odds are better that you’ll show up.

We can help you get the benefits of a personal trainer with the energy of a group! Join one of our group personal training programs for added support and guidance along your health journey.  An accountability partner has been proven to make goals more achievable.

Summer doesn’t have to be unbearable. You can beat the heat and the temptations with a little help from your friends over at Faster Fitness, your #1 St Louis gym. Contact us so that we can help you get on a summer fitness schedule!

About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.